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Omega-3 fatty acid Calories
Essential polyunsaturated fatty acid, important for heart and brain health
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (medium) of Omega-3 fatty acid (5 g) has 41 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 4.5 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omega-3 fatty acid Nutrition Facts
Selected: 1 teaspoon (medium) · 4.5 g
41
KCAL / 4.5G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
4.5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Omega-3 fatty acid nutrition facts table · 1 teaspoon (medium) (4.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Teaspoon of Omega-3 fatty acid?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (medium) | 4.5 g | 41 kcal |
| 1 g | 1 g | 9 kcal |
| 1 serving (small) | 5 g | 45 kcal |
| 1 tablespoon (small) | 10 g | 90 kcal |
| 1 serving (large) | 10 g | 90 kcal |
| 1 tablespoon (medium) | 13.5 g | 122 kcal |
| 1 tablespoon (large) | 15 g | 135 kcal |
| 1 ounce (medium) | 28 g | 252 kcal |
| 100 g | 100 g | 900 kcal |
| 1 cup (medium) | 218 g | 1962 kcal |
Calculated from 900 calories per 100 g.
Frequently Asked Questions About Omega-3 fatty acid
What does omega-3 fatty acid do in the body?
Omega-3 fatty acids are essential fats that help form cell membranes and support normal heart and brain function. ALA, EPA and DHA are the main types, and the body handles each differently.
Which foods are richest in omega-3 fatty acid?
Oily fish such as salmon, sardines and mackerel are rich sources of EPA and DHA. Flaxseed, chia seeds and walnuts provide ALA, the main omega-3 fatty acid found in plants.
Is omega-3 fatty acid the same as fish oil?
No. Omega-3 describes a family of fatty acids, while fish oil is one possible source of them. Fish oil commonly contains EPA and DHA; omega-3 supplements can also come from algae or other sources.
Can the body make EPA and DHA from omega-3 fatty acid in plants?
Yes, the body can convert plant-based ALA into EPA and DHA, but the conversion is limited. If you avoid fish, algal oil provides a direct source of EPA or DHA.
Does omega-3 fatty acid lower triglycerides?
EPA and DHA can lower elevated triglycerides when taken in therapeutic amounts, but ordinary supplements are not a substitute for prescribed treatment. High-dose products can interact with medicines, so discuss them with your clinician.
Should omega-3 fatty acid supplements be taken with food?
Yes, taking an omega-3 fatty acid supplement with a meal is usually a practical choice. Food can improve absorption of fish oil and may reduce fishy burps or stomach discomfort.
Can omega-3 fatty acid go rancid, and how should it be stored?
Yes. Omega-3 fatty acid oils can oxidize and develop a rancid smell or taste when exposed to heat, light or air. Keep oils and supplements tightly sealed and follow the product’s storage instructions.
Is omega-3 fatty acid safe during pregnancy?
Omega-3 fatty acid, especially DHA, is important during pregnancy, and low-mercury seafood can provide it. Fish choices and supplement needs vary, so ask your pregnancy care professional before starting a supplement.
Does cooking destroy omega-3 fatty acid in fish?
Some omega-3 fatty acid can be lost or oxidized with prolonged, high-heat cooking, but cooking fish does not eliminate it all. Baking or gently cooking fish avoids unnecessary exposure to intense heat.
What are signs of omega-3 fatty acid deficiency?
There is no single reliable symptom that identifies low omega-3 fatty acid intake. Very low intake may affect skin health, but dry skin and other possible signs have many causes and cannot confirm a deficiency.
Omega-3 fatty acid Vitamins & Minerals
Vitamins
Vitamin E
0.03mg · 0% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Omega-3 fatty acid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega-3 fatty acid
To burn the 41 calories in 1 teaspoon (medium) (4.5 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Omega-3 fatty acid?
Omega-3 fatty acid refers to a family of essential polyunsaturated fats that the body cannot make in sufficient amounts. Oily fish such as salmon, sardines and mackerel provide some forms, while foods such as walnuts, chia and flaxseed provide a plant-based form. These sources are not nutritionally identical.
Depending on where you live, omega-3-rich fish may be served grilled, baked or canned; seeds and walnuts are easy additions to porridge, salads and yoghurt. Fish-oil products are another option, and should be used according to their label. Omega-3 fatty acid is energy-dense fat—100 g provides 900 calories—though ordinary portions are much smaller. For a balanced meal, pair oily fish with vegetables, or add a modest spoonful of seeds to a dish you already enjoy.
How Nutritious Is Omega-3 fatty acid?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Omega-3 fatty acid Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Omega-3 fatty acid Contain Allergens?
No known major allergens
Which Diets Is Omega-3 fatty acid Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omega-3 fatty acid Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.